View Single Post
Old 11-22-2009, 11:09 PM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,813
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default German Volume Training Feedback

Received this from someone who ran German Volume Training:

Quote:
I have completed 9 weeks of the German volume training but I have added a twist to the routine. For the first week, I maintained the prescribed method of the workout by using one weight for ten sets and one secondary movement thereafter. Starting week two is when I added a twist. Here is the workout I have adopted scince week one:
Day 1: Chest / Triceps
Set Weight Reps
Incline Bench Press 1 135 10
2 140 10
3 145 10
4 150 10
5 155 10
6 160 10
7 165 10
8 170 10
9 175 10
10 180 10
Flat Bench flyes 1 45 10
2 50 10
3 55 10
4 60 10
Dips 4 X 10
Cable Crossovers 4 X 10

Day 2: Legs / Biceps
Front Squats 1 135 10
2 145 10
3 155 10
4 165 10
5 175 10
6 185 10
7 190 10
8 195 10
9 200 10
10 205 10
Hack Squats 1 90 10
2 180 10
3 270 10
4 360 10
Leg Press 4 X 10 (Adding 90lbs. each set)
Leg Ext. 3 X 15
Leg Curls 3 X 15
Still-legged deads 3 X 15
Calf Press 3 X 15
Seated Calf raise 3 X 15
Head Bangers 5 X 10 (add 5lbs each set)
Push Downs 5 X 10 (add 5lbs each set)
Barbell Curls 1 40 10
2 45 10
3 50 10
4 55 10
Preacher Curls 4 X 10
Reverse Curls 4 X 10
Wrist Curls 4 X 20

Day 3 Shoulders / Back
Setted Military Press 1 135 10
2 140 10
3 145 10
4 150 10
5 155 10
6 160 10
7 165 10
8 170 10
9 175 10
10 180 10
Barbell Shrugs 1 225 10
2 275 10
3 315 10
4 325 10
5 350 10
6 365 10
7 375 10
8 385 10
9 395 10
10 405 10
Dumbell Laterals 3 X 15
Front Laterals 3 X 15
Rear Laterals 3 X 15
T Bar Row 5 X 10 (add 45lbs. each set)
Cable pulldowns 5 X 10 (add 15lbs each set)
Dumbell Pullovers 3 X 10
30 minutes of abs each day of weight training
**** After day 3, day 4 is rest day concerning weight training but 60 minutes of cardio.
**** Days 5 through 6
Same routine but cut reps down to 5 reps per 10 sets and add 10 pounds
between sets.
Now donít tell me this will not work; Iím 45 years old and in the best shape Iíve ever been in. In a workout like this, ďWILLĒ means everything. I eat a balanced diet and supplement with a daily multi vitamin and EAS protein drinks twice a day.

When I started this routine I was 247lbs at 27% body fat. Now Iím 212 at 14% body fat and Iíve gained about an inch on my arms, thighs,calves, and neck plus I can see considerable size in my chest while reducing my waist from a +38 to a -33.

Give this a tryÖIf you get through it, youíll see it. Trust me.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Sponsored Links